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Thread: A Powerlifting Influenced Bulking Routine For Strength And Mass???

  1. #1
    bench, deadlift & eat!!!!! Mic Soloist's Avatar
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    A Powerlifting Influenced Bulking Routine For Strength And Mass???

    Day 1: Max Effort Chest/Legs

    BB Bench (5x5, 3x3)
    BB Incline (5x5)
    Heavy Dips (5x5)

    Squats (5x5)
    Leg Press (5x5)
    Leg Extensions (5x5)

    Ham Curls (7x8)
    Calf Raises (5x10-15)
    Seated Calf Raises (4-10-15)

    Day 2: Max Effort Back/Biceps

    Deadlifts (low reps, bunch of sets)
    Lat Pulls (5x5)
    BB Rows (5x5)

    BB Cheat Curls (5x5)
    Seated DB Curls (4x8)
    Cable Curls (drop sets)

    Day 3: Shoulders/Triceps

    Seated Military (5x8-10)
    Delt Raises (5x8)
    Shrugs (5x8)
    Ahhhnolds (3x8)

    Close Grip Bench (5x5)
    French Press (5x8-10)
    Tri Pressdown (5x8)

    Day 4: Rest


    Repeat...


    just something i came up with off the top. i would incorporate a lighter chest/squat day every other week or so... but i thought this might be a cool routine.

    thought?
    Current Stats

    24 years old

    5'10 220 pounds



    Waist: 38 Shoulders 56 Chest: 47 Arms (cold): 17.5 Forearms: 13.5 Quads: 26.5 Calves: 16.5 Neck: 17.5

    PR's

    BB Bench: 315 @ 215
    Squats: 410 @ 205 (last winter)
    Deads 515 @ 214
    Total: 1240


    My Journal:

    http://www.wannabebigforums.com/show...&page=16&pp=25

    My AIM: MSOLOIST


    Intensity: Lunch comes up! And breakfast! MET- Rx! Egg whites! Hot Stuff! Designer Whey! Yohimbe! Coenzyme Q! L-Carnatine. MTCs. OKG. All immersed in a mixture of stomach acids that peels the ivory off your teeth.

  2. #2
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    looks like an awful lot of volume 15 sets for chest 15 for shoulders ect, i may be reading it wrong tho. i only do 7/8 sets for chest but if higher volume works for you. you can only try it.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  3. #3
    As I Am Paul Stagg's Avatar
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    Volume overall looks a little high.

    Way too much pushing vs pulling.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
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  4. #4
    Senior Member Canadian Crippler's Avatar
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    Looks awful all around to me.
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

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  5. #5
    Senior Member Anthony's Avatar
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    You plan on spending 3 hours in the gym?
    Facebook - BW166 SQ585 BP405 DL660 CL310

  6. #6
    Senior Member
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    Are you meaning to do the workouts in that specific order? If so then I would switch up day 1 because I wouldn't want to do squats that far down the line. On days I do squats I usually warm up and do them first so I can put forth more effort on them. Just my $.02.
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  7. #7
    Player Hater PowerManDL's Avatar
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    Too much work. You'll burn out before the first week's done.
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